People consume protein powder to increase their daily protein intake and to help muscle synthesis after a strenuous weight training session. Protein is an essential macronutrient, but exceeding recommended amounts may cause health complications. Before taking any supplement, it is important to understand if and how it can help or hurt you.
Types
Protein powder most often is a dehydrated and pulverized version of whey, soy or eggs. Vegetarian blends with hemp protein and rice protein are also available. Most protein powders come flavored and sweetened and may be mixed with water, juice or milk---or blended into a smoothie, oatmeal or other recipes. Mix natural, unsweetened flavors into soups or casseroles to boost protein content. Check ingredient lists on your protein powder; those touting weight gain or improved stamina and energy usually contain extra carbohydrates, herbs and amino acids.
Benefits
Adequate protein intake is important to muscle development. Pure forms of protein powder are a healthful supplement to your diet if consumed in moderation. A serving of protein powder contributes to your total daily intake of protein calories---which should make up between 10 and 30 percent of your calories, as the U.S. Department of Agriculture advises. Protein taken around the time of an intense workout session can help improve muscle recovery and the restoration of glycogen.
Considerations
Consuming protein from whole forms low in saturated fat like chicken, fish and egg whites is best. But if you find it hard to take in adequate protein in your diet or have trouble consuming whole protein sources after your workout, protein powder makes an excellent option.
Misconceptions
Simply consuming lots of protein will not give you the body of your dreams because protein alone does not create muscle. A serving of protein can help your body recover and grow after exercise--but you have to put in the work. Eating too much protein may cause you to leave out other important nutrients. Although marketed by health enthusiasts, protein powders still contain calories, and adding them to smoothies or other recipes adds calories. Some protein powders with enhanced ingredients contain significant amounts of saturated fat, which the USDA and American Heart Association recommend you avoid.
Caution
Supplements are not regulated by the federal government. If you choose a protein powder with ingredients in addition to protein, sweeteners and non-caking agents, become aware of the potential side effects of those additives. Check to be sure they will not interact with any medications you currently take or aggravate an existing medical condition.
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